Walk this way at every age.
Movement is essential for a long, healthy life, and walking has been growing in popularity as a simple way to boost heart rate, increase metabolism and lower the risk of disease.
It’s not just how far you walk, though; the pace can also reveal important information about health and longevity.
Previous research has shown that faster walkers are more likely to live longer, regardless of weight, hitting speeds of about 3 miles per hour, or 100 steps a minute.
A quick walk — literally — may mean a longer life, according to a 2024 meta-analysis that found people who walked the fastest were 43% less likely to die of any cause than those in the slowest-walking group.
And there are certain benchmarks you should be able to hit in each decade of life, according to a small 2022 study.
For healthy adults, an achievable goal while out on a walk is to hit a brisk pace that slightly elevates breathing while still allowing conversation.
20s and 30s: 13 to 19 minutes at a brisk pace of about 4.6 mph.
40s: 14 to 16 minutes at a pace of 4.3 mph.
50s: 15 to 17 minutes at 4 mph.
60s: 16 to 18 minutes at 3.3 to 3.7mph.
70s and older: 20-minute mile at 3.5mph.
Not only is a power walk good for living a longer life, but it’s also a good indicator of several health markers, according to Elizabeth Vogstrom, a physician assistant at EVOyouthful.
“A person can have normal laboratory values and still be experiencing declines in strength, endurance, mobility, balance or cardiovascular fitness,” Vogstrom told The Daily Mail.
“Walking speed often reveals those changes before they become obvious in daily life.”
It may not come as a surprise that walking faster is linked to several improved health outcomes, such as a lower risk of cardiovascular disease and type 2 diabetes.
A brisk walk has also been associated with improved brain function as we age.
Meanwhile, a slower pace, especially one that decreases with each year we get older, could be a sign of cognitive decline or dementia.
A sudden decline in walking gait could also signal underlying health issues.
“When someone’s walking pace slows unexpectedly, it may reflect deconditioning, loss of muscle mass, cardiovascular limitations, joint issues, neurological changes or other health concerns that deserve further attention,” Vogstrom said.
Walking speed has even been described by some experts, including Vogstrom, as the sixth vital sign, providing “insight into how well the body functions in everyday life.”
And walking at a faster pace means more steps, which creates more health benefits and better chances of longevity, as hitting more than 6,000 steps is linked to 40% to 50% lower risk of cardiovascular disease, including heart attack and stroke.
